Running shoes only

10
Aug

Running shoes only

Here we go – it’s 10k day!

In order to ‘qualify’ for the 10, you have to be under 25min for a 5k.

We have lots of running options today. Hope to see some big classes!

Mark

20 Responses

  1. 1:1 with Kevin & Alaina

    Spear throw practice

    WOD: AMRAP 30 min?
    200 m 1 arm bar carry 50#
    Spear throw (miss = 30 burpees)
    Low crawl gym length x 2
    Sandbag carry gym length x 4 (below shoulder) 40#

    Total: 3 rounds + 1 length gym crawl (60 burpees as I missed 2 throws)
    last round subbed out bar carry for 60# sandbag carry due to messed up hands

    Thanks Kevin. Fun one. Great work Alaina!

  2. Amber G

    5k 40:30

    Whatever the opposite of a pr is, this is it for time.

    I really thought I was only going to run 3k today and I’ve been super scared of running a 3 or 5k lately so this is actually a mind over matter pr since I last run 5k on July 1.

  3. Christie Neate

    Darn … 3K still not under 20 minutes … the quest continues 🙂 BUT it was my first 3K in almost two years unbroken/no breaks.

    22:05

  4. Alaina

    1:1 with Kevin & Kelly
    Spear throw practice

    WOD: AMRAP 30 min?
    200 m 1 arm bar carry 50#
    Spear throw (miss = 30 burpees)
    Low crawl gym length x 2
    Sandbag carry gym length x 4 (below shoulder) 40#

    Total: 4 rounds plus 100m carry
    Thanks for the great pointers on the spear throws. Ended up only doing burpees once. Great job Kelly! Thanks Kevin!

  5. Laura

    Open Gym
    OHS x 5
    45-55(WU)-5 sets @70#

    Shoulder Press x 5
    5 sets @55# (only got to 4 reps on the second set)

    Felt extra heavy today, must be the hero wods this week 😉

    1 mile run nft(ish) but it was just around 9 minutes or so.

  6. Remi F

    10K – 56:37

    I’m happy with that. My last 10K run was back in November.

    I did stop to walk a bit about 3-4 times between kilometre 6 and 10. Foot blistering

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